Running Lecture @ Wyeth, Phils.

30 11 2010

Chito Carreon, a passionate ultrarunner and “veteran” of BDM 102K Ultramarathon Race and one of the executives of Wyeth, Philippines, invited me for a Running Lecture/Clinic to interested officers, staff and employees of the company on the first week of October 2010 at their corporate office in Makati City.

The lecture was conducted at 3:30 PM to 5:30 PM in the presence of almost 30 participants. The activity started with a lecture on the Basics and Principles of Running. After the lecture presentation, the participants were encouraged to join the members of the Elite Team Bald Runner on the practical side of running. Demonstration on the warm-up and stretching exercises which are done before and after running workouts were done by the participants. After the demonstrations, “running drills” were also performed by everybody. An Open Forum was conducted to answer the questions/concerns of the participants.

Mr Carreon was kind and generous to present to the members of the team with gifts, running shoes for my Project Donate A Shoe, vitamins and other products of the company, certificates and “giveaways” before we finally ended the activity. Thanks to Chito Carreon and to Wyeth, Philippines. Such gifts are in the “need-list” of my elite athletes.

Lecture Introduction From Ultrarunner Chito Carreon

BR's Lecture On Running Basics & Principles

"Future" Members of the Wyeth Running Club

Practical Demonstration Of Stretching Exercises

Group Picture After The Lecture/Clinic

1st Cebu Ultramarathon Race

29 11 2010

1. Six weeks before I retired from the military service, I visited the exact place where former President Ramon Magsaysay’s plane crashed on the early morning of March 17, 1957. If you don’t know your history, you can search “Mt Manunggal” in my blog and read my story about this visit to the said place.

2. Being the Bald Runner after retirement from the service, I had plans of visiting again to this place and thought of coming up with road/trail race to commemorate the death of our former President Magsaysay as I wanted my runs to be connected with the history of our country. In one of our conversations with my friend Jonel Mendoza, he asked me a place where a good ultra run route in Cebu which can be used in the future and I answered him that Mt Manunggal Crash Site would be highly recommended because of its significance in our history. And the rest is history.

Starting Area of the Race

3. Since I don’t announce in my blog where my next race is, the Race Organizers were surprised to see me in Cebu/Ayala Center on the night before the race. I was given the opportunity by Jonel aka FrontRunner Magazine to speak before the runners on their magazine’s running clinic. It was a nice experience seeing a lot of runners from Cebu City during the said clinic. It really shows that the running community in cities outside Metro Manila is growing in numbers by “leaps and bounds”.

4. Most of the runners in the 1st Cebu Ultramarathon Race were already at the assembly area at 4:00 AM as most of them “camped” in the area. I could see different moods on the faces of the runners which is very common among runners who are about to experience their first ultramarathon run. I was able to see some of the “usual suspects” in ultra runs in Luzon and I had a brief chat with them. I know, most of them came here to challenge the route. However, I came here to test and evaluate my training.

5. After a short program and photo-ops at the “bust monument” of President Magsaysay, the race started at 5:52 AM with 180+ starters. The faster and “excited” runners went ahead from the rest of the group as they forced themselves to attack the uphill climbs and downhill parts of the route that goes to the National Highway. I think I was on the last half of the whole group of starters on the first 3 kilometers of the run.

6. In a very challenging route which has steep uphills and fast downhills, the race strategy in an ultra run (50K and above) is to be able to apply “brisk walking” on the uphills, fast recovery run on the downhills, and steady run on the plain parts of the route. So, in most parts of the route, I consistently applied this strategy making sure that I hydrate myself regularly (every 2-3K) and eat solid foods every 5 -7 kilometers. My solid foods consisted of Nature Valley Sports Bar, fresh banana, fresh apple, Cloud 9 Chocolate Bites, and boiled sweet corn (bought along the way). I think most of the runners that I passed on the uphills were able to see me with my “brisk walking” form! I am highly recommending that “form” as I learned it from my experience at the Marin Headlands 50-Mile Trail Run.

Looking Good or Feeling The Pain & Suffering?

7. The last 20K of the race was a “battle of will and determination” as the heat of the sun was upon us and I’ve been running and brisk walking for almost 4 hours. The more that I have to bring out those “tips” and lessons learned that I gathered in my past ultraruns. At this point, everything was a “mind game” and consistency of doing what I planned for during my training was the focus in this race. I did not veered away from my race strategy most especially on my hydration/nutrition. On my last 15K, I started to take “salt tablets” and drowned them in my throat with ice cold Mountain Dew or Classic Coke. This gave me more strength and consistency with my pacing in my runs and brisk walking!

Few Steps Before The Finish Line

8. I finally reached the Finish Line, in front of the Cebu Provincial Capitol Building, with a time of 6:42:20 hours (Official Time). I finished with a ranking of #38 out of the 162 finishers. Based from my GF 305 data, the total distance is 50.23K; an average pace was 8:00 minutes per kilometer; a total ascent of 1,860 meters and a total descent of  2,695 meters.

9. I consider this race as a mountain trail run because of the profile/elevation of the whole course. I am satisfied with the result of my training since I finished the 1st CAMSUR Marathon wherein I started to incorporate more intensity to my training runs and making my selected weekend races as my performance evaluation/test runs. In conclusion, I was able to attain what I have aimed for in this ultra run.

10. And talking about going “hardcore” and going up to a higher level of ultrarunning, I advise that for those who have future plans in joining ultra trail runs in the “WEST”, I highly recommend you to follow and train for the following finishing times in the following ultra distances races:

50K—-sub-7 hours

50 miles/80K—-sub-11 hours

100K—–sub-14 hours

100 miles/160K—-sub-30 hours  

11. Thanks, Jonel, FrontRunner Magazine, CERC & Cebu Runners, Volunteers, and the CENTCOM, AFP Officers & Staff for the experience and hospitality. Congratulations to all the Finishers and Race Organizers for a job well done!

(Note: Thanks for those who posted the above pictures at Facebook)


22 11 2010

UNILAB 32K @ The Fort/ 4:30 AM November 21, 2010

1. This is my first official 32K Run. I treated this run as my Evaluation Run after trying to put more intensity to my training runs since after a slow finish at the 1st CAMSUR Marathon. The plan was to run an average pace of not slower than 5:30 mins per kilometer  for the whole race. With this plan in mind, I should be able to finish the race in exactly 3 hours with some cushion of 4 minutes for the uphills and slower pace in approaching the Aid/Water Stations.

2. I memorized the target split times for my 10K and half-marathon which I would like to attain during the course of race. I should be able reach the Km #10 mark in 55:56 minutes and then 1:57:59 hours at the half-marathon point (Km #21). I started at a slow pace at 5:45 to 5:49 mins per km on the first 2 kilometers until I was able to pass the Km #3 mark. From there I slowly increased my pace up to 5:35 mpk. I was happy to glance at my watch as I crossed the Km #10 mark in 56 minutes—4 seconds slower from the target split time!

On My Way Back To The Finish Line (Photo Courtesy of Bea Hernandez)

3. Running from Km #10 up to Km #21 was so insignificant that I was not focused to what I’ve been passing along the way. This is the tendency if you are running on a familiar ground for the past 3 years where you are only concerned on your time and on your running form. Translation: Running at the Fort-Kalayaan-Lawton-Bayani is already boring!!! I reached the half-marathon point at 1:56:18 hours and I was almost 2 minutes faster than my target split time for the said distance. From this point, I knew already that I could finish the race better than what I have planned for. I just have to maintain an average pace of 5:30 mpk for the remaining 11 kilometers to have a sub-3-hour finish.

4. From Km 21 point onwards, my watch was registering an average pace of 5:20-5:23 mpk and I felt I was still strong. However, I had to make a 10-second “brisk” walk as I approached the Water Station on my last 2 kilometers before the Finish Line due to an impending “cramps” on my left calf muscle. I was a good decision as the pain slowly disappeared when I started to walk. I regained my running form as I continued my run but I knew I had slowed down a little as I tried to manage the coming of my leg “cramps”. I had to drink lots of sports drinks as I passed on the last few Water Stations.

Near The Finish Line (Photo Courtesy of John Jeffrey Avellanosa)

5. Finally, I was able to cross the Finish Line in 2:53:38 hours (based from my GF 305) and was able to register an average pace of 5:25 minutes per kilometer! Mission accomplished! I was satisfied with my performance and I’ve started to bring back my speed in my road races after following the Jack Daniel’s Running Formula. My MILO’s Half-Marathon performance last November 7 with a time of 1:47:45 hours (average pace of 5:07 mpk) would also attest that I am on the right training. 

6.  My fast time was due to the great improvements of Coach Rio’s Race Management in decongesting of runners in narrow parts of the route; efficient marshals & good traffic management; long tables and lots of water cups; bananas; and sports drinks for the runners. Familiarity of the route is also a big factor for a faster time. Above all, the early start of the race, cooler temperature, and the overcast sky contributed much on my better performance in this race. Congrats, Coach Rio for a perfect race!

Thinking Aloud

20 11 2010

  1. I really don’t know if you have seen the Billboard wishing our National Athletes to the on-going ASIAN Games displayed along the NLEX Viaduct (south bound). It has a banner that states, “Quest For Glory”. How I wish that the said Billboard could have been displayed along EDSA. At present, we have garnered two (2) gold medals for Billiards and Bowling. With Athletics Events to start tomorrow, I hope our team Philippines would be able to add more gold medals on the track and field events.
  2. Is it true that our National Dragon Boat Team was not allowed to join the Team Philippines in the ASIAN Games because of an allegation of a top POC official that our team is using sports-banned substances or doping? I wonder if our athletes were clinically tested to determine if the allegation is true. Our boys, being consistently winning world competitions, missed an opportunity to win Gold Medals for the Dragon Boat events as it went to the Indonesian Dragon Boat Team. I hope this is not a case of the so-called, “crab mentality” among us. “Sayang yong tatlong Gold Medals!” Read the rest of this entry »

Result: 4th PAU “T2N” 50K Run

15 11 2010

Congratulations to the Winners and Finishers! And to all the Support Crew who were the “movers/pushers & inspiration” of the runners to cross the Finish Line! To those who finished their first ultra run, PAU welcomes you to the ultrarunning community.

4th PAU 50K Run
Tagaytay City – Nasugbu, Batangas
1 Hermogines Olvis 4:11:56 Champion (Male)
2 Sunday Ombrog  4:15:15 1st Runner-up (Male)
3 Christopher Iblan 4:25:28 2nd Runner-up (Male)
4 Alfredo Ocampo 4:32:22  
5 Arnold Dimasuhid 4:32:23  
6 Gregorio Ocampo 4:39:35  
7 Junrox Roque 4:44:15  
8 Rodel Gajol 4:51:25  
9 Wilnar Iglesia 4:57:34  
10 Manolito Anyaya 4:57:35  
11 Armand Fernando 5:01:25  
12 Marcos Lontoc 5:01:53  
13 Edison Tocson 5:08:18  
14 Eric Bullena 5:10:47  
15 Alfred Delos Reyes 5:14:18  
16 Edwin Gajol 5:14:43  
17 Dionisio Manzano 5:14:45  
18 Godfrey Gozo 5:21:00  
19 Jovani Hernandez 5:21:32  
20 Joel Korea 5:21:33  
21 Saturnino Camangonan 5:22:14  
22 Dindo Diaz 5:23:30  
23 Chito Vegim 5:24:50  
24 Jose Dueñas 5:26:58  
25 Vergelio Leona 5:28:08  
26 Francisco Lapira 5:28:15  
27 George Dolores 5:28:48  
28 Jerry Adriano 5:28:52  
29 Oscar Sañez 5:29:18  
30 Roel Olimba 5:32:05  
31 Vener Roldan 5:32:35  
32 Graciano Santos 5:34:24  
33 Cristina Narvaez   (F) 5:35:50 Champion  (Ladies)
34 Mark Adrian Hernandez 5:36:38  
35 Sandy Alentajan 5:38:32  
36 Celma Hitalia    (F) 5:39:02 1st Runner-up (Ladies)
37 Albert Henson 5:39:58  
38 Patrick Winceth Alcomendas 5:40:44  
39 Mark Anthony Rodica 5:40:46  
40 Karen Kate Pascual  (F) 5:41:04 2nd Runner-up (Ladies)
41 Ernesto Abas 5:42:14  
42 Jeremiah Isip 5:43:45  
43 Allan Bandiola 5:43:50  
44 Joey Baladad 5:44:35  
45 Christine Ferrera  (F) 5:45:15  
46 Christian Oting 5:49:02  
47 Bong Bernadez 5:49:03  
48 Ceasar Abarientos 5:51:20  
49 Roberto Delos Santos, Jr 5:51:54  
50 Roberto Reyes 5:52:00  
51 Jay Chavez 5:52:50  
52 Frederick Gabriel 5:53:15  
53 Allen Gaspar 5:54:45  
54 John Jeffrey Avellanosa 5:56:48  
55 Ramgel Marquez 5:57:13  
56 Ysmael Ilagan 5:58:13  
57 Russel Pata 5:58:49  
58 Mel Severino 5:58:52  
59 Ria Go Tian  (F) 6:00:54  
60 Ric Cabusao 6:00:55  
61 Moses Moreno 6:03:50  
62 Alexander Macalintal 6:04:18  
63 Jose Cando 6:08:05  
64 Rufino Morimonte 6:08:07  
65 Mark Salvador 6:12:48  
66 Gil Brazil 6:13:12  
67 Francis Andrew Santiago 6:16:22  
68 Edilberto Yonzon 6:17:26  
69 Jerome Cartailler 6:17:45  
70 Ian Colendra 6:17:50  
71 Victor Ting 6:21:34  
72 Michael Fabian 6:21:36  
73 Chito Carreon 6:23:10  
74 Enrico Tocol 6:24:40  
75 Odessa Coral  (F) 6:24:50  
76 Leo Tugade 6:26:10  
77 Michael Santos 6:26:11  
78 Paul Amerigo Pajo 6:28:40  
79 Junn Besana 6:28:48  
80 Vincent Ocampo 6:30:22  
81 Nelson Mallillin 6:32:04  
82 Jose Erickson Targa 6:32:15  
83 Ferdie Cabiling 6:32:24  
84 Joshua Suarez 6:32:30  
85 Reginald Santos 6:33:18  
86 Jael Wenceslao 6:33:48  
87 Jag Irasga 6:37:10  
88 Christian Paul Forbes 6:37:20  
89 Ian Lim 6:38:12  
90 Bob Castilla 6:39:06  
91 Andy Reyes 6:39:07  
92 Jonathan Sy 6:39:22  
93 Ernesto Jose 6:40:14  
94 Arlito Masamoc 6:41:02  
95 Macky Coronel 6:41:34  
96 Conrado Teodoro 6:41:56  
97 Joseph Baltazar 6:45:30  
98 Rodel Montejo 6:45:32  
99 Gil Ocampo 6:46:43  
100 Ronilo Nabong 6:48:52  
101 Andrew Llanes 6:50:50  
102 Emma Alvarez  (F) 6:52:18  
103 Crisanto Ubungen 6:52:19  
104 Xerxis Tan 6:53:30  
105 Raymund Renato Canta 6:55:56  
106 Raul Roco 6:59:02  
107 Grimaldo Anecito 6:59:03  
108 Vans Camannong 7:00:42  
109 Ma. Roxanne Catolos  (F) 7:02:45  
110 Joseph Soriao 7:03:25  
111 Ronald Perez 7:03:42  
112 Fernando Cabañero 7:03:43  
113 Benedict Meneses 7:05:22  
114 Emerson Go Tian 7:06:42  
115 Jojo Berug 7:08:55  
116 Junar Layug 7:09:09  
117 Blas Ople Tiangco 7:11:44  
118 David Buban 7:13:18  
119 Carlo Serrano 7:13:34  
120 Christopher Ng 7:15:34  
121 Paolo Lukban 7:15:35  
122 Wilfredo Aga, Jr 7:15:36  
123 Cristina Cunanan  (F) 7:15:42  
124 Victor Viola 7:16:26  
125 Raymund Suarez 7:17:34  
126 Wesley Noel Oraña 7:17:59  
127 Ronaldo Sulapas 7:19:59  
128 Philippe Arenillio 7:20:02  
129 Rosgar Apolinario 7:20:58  
130 Christopher Montaos 7:23:32  
131 Sherwin Tommy Botabara 7:24:26  
132 Edwin Rara 7:30:10  
133 Roselle Dadal  (F) 7:34:08  
134 Marlin Marilag 7:38:14  
135 Leynard Gripal 7:41:05  
136 Macky Delima 7:41:40  
137 Wayne Plymale 7:42:45  
138 Lorie Padua 7:43:34  
139 John Paul Bautista 7:46:45  
140 Vivencio Soriano 7:54:20  
141 Mark Anthony Alindada 7:57:20  
142 Ayette Padua  7:57:36  
143 Jimmy Ong 7:57:38  
144 Harold Lorette 7:59:18  
145 Carl Balagot 7:59:20  
146 Lemuel Narcise 8:00:20  
147 Emiliano Burgos 8:05:10  
148 Ellen Abegail Castillo  (F) 8:05:43  
149 Mark Fer Castillo 8:06:27  
150 Alfred Paul Paiso 8:06:28  
151 Samuel Narcise 8:10:18  
152 Eddie Yruma 8:23:00  
153 Aaron Anievas 8:38:04  
154 Angel Henson 8:38:05  
155 Kris Nuñez 8:49:20  
156 Roy Tan 8:50:42  
157 Norberto Mortel 9:30:05  
158 Arturo Virata 11:13:30  
159 Princess Duterte  (F) 11:13:32  

Food Experiment

13 11 2010

Yesterday afternoon, I made an experiment with regards to food/nutrition strategy in my running workouts. The primary purpose was to find out where exactly would I need to replenish my food intake during a half-marathon distance run.

Thirty minutes before my 21K run, I ate one plate of Pancit Canton and drank one glass of water with it. After a short warm-up and stretching exercise, I started my run. It was already dark as I started my run at 6:00 PM. I did my run at the 7K loop inside Camp Aguinaldo. My first two kilometers averaged a pace of 5:47 mins/km until I was able to lower the pace up to 5:30 mins/km until I reached my first water pit stop after completing one loop.

On my second loop, I was still maintaining an average pace of 5:30-5:34 mins/km and I was in my strongest run for the night during the 2nd loop. However, after taking my 2nd water pit stop at the end of the 2nd loop, I started to slow down despite the fact that I was running faster on the downhill portions of the route. I finished my 3-loop run inside the camp in 2 hours & 26 seconds. I just simply ran too slow on my last three kilometers. I ended my run with an average pace of 5:42 mins/km.

After the run, I ate one sports bar and drank the remaining water I had which is about half liter. After some cool down and stretching exercises, I did not feel any soreness on my legs.

With this particular workout, I found out that I could eat a heavy snack at least 30 minutes before starting my workout and I felt strong in my run. If not for the darkness in some portions of the route, I could have increased my pace and have more confidence on the landing of my feet on the ground. Although the roads inside the camp are well-paved, there are portions that are not even or flat.

In addition, there is a need for me to replenish my nutrition and take some food before I hit the 14-Kilometer mark or maybe after running for 12 kilometers. A Sports Bar and/or Sports Gel would be a good source for this but I need to experiment it on my next run. I will try also to bring some fresh fruit/banana and find out if I could still maintain my speed during my running workouts.

With regards to water/hydration, I have already trained my body to sustain my average pace within the duration of at least 30 minutes without taking any water. In some of my running workouts, I did not have any problems with hydration within a distance of 7-10 kilometers. However, my workouts were done early in the morning or early in the evening.

If you are preparing for a race, you have to train your body on matters pertaining on the food you are taking in during the race. Remember that “solid” food is the source of your power and energy needed to finish the race.

Guidelines For “T2N”

10 11 2010

Guidelines For T2N (Tagaytay to Nasugbu) 50K Run

  1. This is a solo race. The race will start at 5:00 AM of Sunday, November 14, 2010 in front of the People’s Park in Tagaytay City. The Finish Line of the race is INSIDE Plaza De Roxas in Nasugbu, Bataan. Plaza De Roxas is the Municipal Public Park located in front of the Nasugbu Municipal Hall. (Note: Runners have to pass in front of the Jollibee and then turn right at the next street and then enter at the Gate of Plaza De Roxas.)
  2. Runners are allowed to have their support vehicle & crew but they are not allowed to have pacers. (Note: Pacers should be registered runners). Support Vehicle should “leap-frog” from their runner/s and “shadowing” the runner is strictly not allowed. There is no prescribed number of runners to be supported for each support vehicle.
  3. Runners’ Bib should be pinned and displayed in front of the runner’s apparel.
  4. Runners are highly encouraged to bring and wear with them their respective hydration system/belt during the race. We have a limited number of water stations/aid stations along the route.
  5. The Water/Aid Station are located at the Km #20 and Km #40. These stations will also serve as the runners’ drop bag stations. Runners without support vehicles are encouraged to prepare their drop bags and they will be brought to these Aid Stations. Drop Bags should be properly marked with the name of the runner, race bib #, and Km # point where the bags will be “dropped”. (Note: As the race will progress, we will also place water stations at Km # 15, #30, & 45)
  6. Cut-off time is eight (8) hours.
  7. Runners are encouraged to stay on the left side of the road, facing the incoming traffic. Some parts of the route are narrow and runners should always be attentive and vigilant of vehicles, in front and at their back.
  8. Runners are also encouraged to run in single file as the road will be busy with the traffic of vehicles.
  9. Ipods, MP3s, and “wires” are allowed. However, users should be attentive with their surroundings.
  10. As in the past PAU races, every finisher will receive individual memento/trophy, certificate of finish, and Finisher’s T-Shirt. Results of this race will be included in the rating/ranking among PAU runners for 2010.
  11. Integrity of the Race shall be upheld and respected.
  12. The spirit of ultra running is highly encouraged. Finish the race, encourage/help one another, develop friendship before, during & after the race, and have an ULTRA FUN!

Good luck!

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